CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – 0903 (No Measure)
Row 200m
2 rounds
10 Wall Squats
10 Push Ups
5 Pull Ups/Ring Row
Walk Outs x 3
Dowel Dislocates x 15
Sit Ups x 10
Gymnastics
Asst HSPU – Tricep Dips (emom for 10min)
Odd Min: Box Dips x10
Even Min: Elevated Foot Handstand Push Up 10 reps
Metcon
Dirty Thirty (Time)
30 Box Jumps (20″)
30 Pull-Ups
30 KBS (24/16)
30 Front Squats (50/55)
30 Toes to Bar
30 Push Press (50/35)
30 Deadlifts (50/35)
30 Wallballs (20/14)
30 Barbell Facing Burpees
30 Double-Unders
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